MONDAY 160926

Wendler Strength Series for Front Squat (Week 3)

Rest as needed then,

As Many Rounds As Possible (AMRAP) in 5:00 of,
9 Power Cleans
6 Front Squats
3 Push Jerks

Rest 5:00 then,

As Many Rounds As Possible (AMRAP) in 3:00 of,
9 Power Cleans
6 Front Squats
3 Push Jerks

Rest 3:00 then,

One Round For Time:
9 Power Cleans
6 Front Squats
3 Push Jerks

Note: Today we are starting a 6 week cycle of the Front Squat utilizing the Wendler Strength Series, also known as “5, 3, 1”. The series begins with the calibration of your current 1 Repetition Max, and then progresses over 6 weeks working at incrementally increasing percentages of that number of the repetition scheme of 5, 3, 1. This is one of the most proven and reputable strength progression modules, and when combined with the strength benefits of the tempo training, is absolutely awesome. Prescribed weight for the AMRAP triplet is 95lb. for men and 65lb. for women.

angelica

Angelica is Athlete Of The Week!

_______________

Congratulations to Angelica who was recognized as Athlete Of The Week at CrossFit Amundson. Approximately one year ago, Angelica decided to wanted to pursue a career in Law Enforcement, and began to focus on the position of Correctional Officer with the Santa Cruz County Sheriff’s Office. Through hard work, determination, a lot of dedicated physical fitness training and personal belief, last week Angie was sworn in as a new Correctional Officer. Along the way, Angie completed the rigorous Correctional Officer Academy, where she graduated at the top of her class. Inside the gym, Angie is extremely hard-working, and always puts her heart and soul into the workouts. Congratulations Angelica on all your success, and thank you for serving and protecting our community.

_______________

Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

As Many Rounds As Possible (AMRAP) in 5:00 of,
30 Double Unders or 60 Weighted Jumps
10 Burpees
15 Wall Ball Shots or Slam Balls
5 Pull-ups

Rest 5:00 then,

As Many Rounds As Possible (AMRAP) in 3:00 of,
30 Double Unders or 60 Weighted Jumps
10 Burpees
15 Wall Ball Shots or Slam Balls
5 Pull-ups

Rest 3:00 then,

One Round For Time:
30 Double Unders or 60 Weighted Jumps
10 Burpees
15 Wall Ball Shots or Slam Balls
5 Pull-ups

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)

_______________